RPE to Percentage Calculator - Convert RPE to %1RM

Convert RPE to percentage of 1RM using the Tuchscherer chart. This is the key lookup table that bridges autoregulated training and traditional percentage programming - letting you translate any RPE and rep count directly into a percentage of your one rep max.

How RPE-to-percentage conversion works: The Tuchscherer table (also called the RTS chart) was built from empirical powerlifting data. Each cell represents the average percentage at which lifters reach that RPE for that rep count. For example: 3 reps at RPE 8 corresponds to approximately 87.5% of your 1RM. So if your squat 1RM is 200 kg, your RPE-8 triple weight is roughly 175 kg.

Step-by-step conversion:

  1. Find your rep count in the column header (1-10 reps)
  2. Find your target RPE in the row header (6-10)
  3. Read the percentage at the intersection
  4. Multiply your 1RM by that percentage to get your target weight

Why this matters for program design: Many percentage-based programs (Sheiko, Texas Method, Starting Strength) prescribe fixed percentages. Using the RPE-to-percentage table lets you translate those into RPE targets and auto-regulate on days when you are fatigued, stressed, or undertrained - avoiding the junk volume trap of forcing percentages that are too heavy.

After finding your percentage, use the E1RM calculator to calculate your target weight, or the backoff calculator to set volume work after your top set.

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RPE Percentage Chart

Complete RPE-to-percentage table based on Mike Tuchscherer's research

10 0 RIR
9.5 0-1 RIR
9 1 RIR
8.5 1-2 RIR
8 2 RIR
7.5 2-3 RIR
7 3 RIR
6.5 3-4 RIR
6 4+ RIR
Light effort Working sets Max effort

Customize Your Chart

Enter your estimated 1RM to see actual training weights instead of percentages

Leave blank to show percentages

Showing weights for E1RM

RPE Percentage Table

Percentage of 1RM for each rep count and RPE level. Click any cell for details.

Reps 10 9.5 9 8.5 8 7.5 7 6.5 6
1 100% 97.8% 95.5% 93.9% 92.2% 90.7% 89.2% 87.8% 86.3%
2 95.5% 93.9% 92.2% 90.7% 89.2% 87.8% 86.3% 85% 83.7%
3 92.2% 90.7% 89.2% 87.8% 86.3% 85% 83.7% 82.4% 81.1%
4 89.2% 87.8% 86.3% 85% 83.7% 82.4% 81.1% 79.9% 78.6%
5 86.3% 85% 83.7% 82.4% 81.1% 79.9% 78.6% 77.4% 76.2%
6 83.7% 82.4% 81.1% 79.9% 78.6% 77.4% 76.2% 75.1% 73.9%
7 81.1% 79.9% 78.6% 77.4% 76.2% 75.1% 73.9% 72.8% 71.7%
8 78.6% 77.4% 76.2% 75.1% 73.9% 72.8% 71.7% 70.7% 69.6%
9 76.2% 75.1% 73.9% 72.8% 71.7% 70.7% 69.6% 68.6% 67.6%
10 73.9% 72.8% 71.7% 70.7% 69.6% 68.6% 67.6% 66.6% 65.6%

Reps

RPE

% of 1RM

Weight

How to Read the RPE Chart

Find your rep count on the left column and your RPE across the top. The intersection gives you the percentage of your 1RM that combination represents. For example, 5 reps at RPE 8 = 81.1% of your 1RM.

Enter your estimated 1RM above to convert all percentages to actual training weights for quick reference during your workouts.

RPE Scale Quick Reference

What each RPE value means in terms of effort and reps left

10
Max effort 0 RIR

Absolute failure. No reps left in the tank.

9.5
Near max 0-1 RIR

Maybe 1 more rep with ugly form.

9
Very hard 1 RIR

Definitely 1 more rep available.

8.5
Hard 1-2 RIR

Definitely 1, maybe 2 more reps.

8
Challenging 2 RIR

Could do 2 more reps. Good working intensity.

7.5
Moderate-hard 2-3 RIR

Could do 2-3 more reps.

7
Moderate 3 RIR

3 more reps. Speed work / technique focus.

6.5
Light-moderate 3-4 RIR

3-4 reps left. Warm-up territory.

6
Light 4+ RIR

4+ reps left. Easy warm-up effort.

Related Calculators

E1RM Calculator Estimate your one-rep max Plate Calculator Load the right plates on the bar Backoff Sets Calculate your back-off weights RIR Converter Convert between RPE and RIR

Frequently Asked Questions

This RPE chart is based on Mike Tuchscherer's adaptation of Gunnar Borg's RPE scale for resistance training. The percentages represent the relationship between reps performed, perceived exertion, and the corresponding percentage of your one-rep maximum (1RM). It is the most widely used RPE chart in powerlifting and strength training.
Use the chart to determine training weights. If your program calls for 5 reps at RPE 8, find the intersection (81.1%) and multiply by your E1RM. For a 400 lb E1RM: 400 x 0.811 = 324 lb, rounded to 325 lb. This autoregulates your training to match your daily readiness.
Traditional programs use fixed percentages (e.g., 80% for 5 reps) regardless of how you feel. RPE-based training adjusts for daily readiness - if you are feeling great, RPE 8 might be heavier than 80%; if you are fatigued, it might be lighter. This leads to better long-term progress and reduced injury risk.
This is expected and reflects the reality that the same weight can feel different depending on fatigue. For example, 3 reps at RPE 10 (92.2%) is the same as 1 rep at RPE 8 (92.2%). This means a weight you can triple as an absolute max is also your "comfortable single" - both represent 92.2% of your 1RM.

RPE percentages are approximations based on population averages. Individual variation is normal. Use this chart as a starting point and adjust based on your personal experience.